40-10-10-10 Workout

Gym Time

I’ve been going to Gold’s Gym since I’ve been in town, and they have several cardio machines that my home Planet Fitness does not have.  I’ve been enjoying the variety.  Here’s a little workout to try:

40 minutes on cardio machine

  • 5 minute warm-up
  • 2 min easy, 2 min hard (repeat 5 times)
  • 10 min at in-between intensity
  • 5 min easy

**When I say “easy” and “hard,” I mean 60-80 percent of your maximum heart rate, respectively.  I have a very serious “don’t waste time in the gym policy.”  Get in there, do what you need to do, and leave.  There is no point milling around in the gym.  You can do that at home.  Go hard.**

10 minutes bodyweight training

  • 2 push-ups then rotate into alternating side planks (2 min)
  • 1 minute of squats
  • 1 minute of sit-ups
  • 2 push-ups then rotate into alternating side planks (2 min)
  • 1 minute of squats
  • 1 minute of sit-ups
  • 1 minute of jumping jacks (with 5 pound dumbbells if you can)
  • 1 minute of sit-ups

10 minutes on stair-stepper

5 minutes of bodyweight training (choose five of the above activities)

This is a pretty tough workout, but you CAN do it!  If you need to shorten any of the segments, that is absolutely ok.  The goal should be to spend at least 35 minutes doing cardio and at least ten minutes doing bodyweight exercises.  I’m going to try to start incorporating more weightlifting this year, but training with just my body weight has gotten me ready to start doing that.  It’s a great way to tone up!

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Not quite as good as Chipotle…but close!

Here’s a workout to try.  Spend 30-45 minutes on the cardio equipment of your choice.  After the cardio, do 15 minutes of my whatever-you-can-think-of routine.  Basically, set a timer for 15 minutes and change your exercise each minute.  Do push-ups, sit-ups, squats, bicep curls.  JUST KEEP MOVING!

Today, I tried something new. I spent about five minutes rotating in what I will start calling the circle of death.

  1. 20 sit-ups
  2. 10 hip dips on the right side
  3. 5 push-ups
  4. 10 hip dips on the left side

I just went in a circle without resting in between.  It was awesome/awful.  I received a text from a  friend during the process asking what I was doing.  Usually, I don’t take my phone in the gym, but I had it today.  Instead of answering, I sent a picture.  This is how awful/awesome it was:

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When I left the gym, I had to make a Christmas gift run, so by the time I made it back home I was nauseatingly hungry.  I almost stopped at Chipotle on my way home, but then decided I could make my own  salad at home.  By the time I walked in the door, I already had it planned out.  I used:

  • the leftover rotisserie chicken
  • 1 can of diced tomatoes
  • 1/2 onion
  • 1 green pepper
  • cumin
  • garlic salt
  • lettuce
  • spinach
  • 1/2 cup of canned corn
  • 1/2 cup of black beans
  • 1 tablespoon of sour cream

Put the tomatoes, onion, pepper, cumin, and garlic salt in the food processor and use the pulse button to chop.  I did this because, for some reason, the jar salsa just didn’t sound good to me.  At Chipotle, they always spoon out the pico.  I really like that, so I made my own version.

Homemade Pico

Heat the chicken, the beans, and the corn in the microwave.  Fill a bowl with all the lettuce and spinach you want.

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Top the spinach and lettuce with a few spoonfuls of the salsa mixture.

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Spoon on the beans, corn and chicken and put the sour cream on top!

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Mix it all together.  Take that Chipotle!

Mexican Salad (Chipotle Style)

Oh butternut squash, oh butternut squash

I had the best intentions of being home tonight before seven to start some delectable butternut squash creation.  I was thinking stuffed butternut squash or butternut soup.  Those kinds of things.  Unfortunately, when I walked in the door at 7:15, I had to resort to a faster plan…because I was starving.

My workout tonight was intervals on the elliptical.  Basically, I go  fast and then I go slower until I can breathe like a normal person and then I go fast again.  This went on for 45 minutes.  After that, I did 15 minutes of strength by setting a timer on my iPod for 15 minutes and doing whatever Jillian Michaels-esque moves could think of for 1-2 minutes each.  I’m always voraciously hungry after this workout.

So I threw down my bags (I feel like I always have at least three bags I’m toting around at one time), and got to work.  Over the weekend, I got a LOT of sweet potatoes and butternut squash.  I set the oven to 400 and started cutting.  Tonight I cooked:

  • 2 butternut squash
  • 2 sweet potatoes (which will be eaten with a little greek yogurt and salt on top for lunch this week)

I cut one butternut squash in half, scooped out the seeds, salted it,  and placed the halves face down on a pan covered in pam-sprayed aluminum foil. I washed the two sweet potatoes, stabbed a fork in them a few times, and put them on the pan with the squash. These ended up cooking for about 45 minutes.

Butternut Squash

The other butternut squash I cut into fries (my favorite food ever).  I sprayed the pan with cooking spray and placed the fries on the pan.  They cooked for about 15 minutes minutes before I flipped them.  They cooked about 20 more minutes…just until they started getting a little crispy edges. I haven’t been able to get these fries to have a completely crispy outside.  They are always a little softer than “normal” fries, but with a little seasoned salt on top, they are a welcomed substitute for greasy, fatty french fries.  I’ve done this same procedure with sweet potatoes, but I really like the butternut squash best.

Butternut Squash Fries

 

I served my fries with a simple salad.  I even made a dip for the fries.  Mix together the following in a small bowl.

  • a tablespoon of ranch (I used Wish Bone Light Buffalo Ranch.  So good.)
  • A squirt of dijon mustard
  • A squirt of honey
  • a tablespoon of greek yogurt

Dinner done.
Butternut Squash Fries

Tropical Smoothie (because I’m behind schedule)

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I always try to schedule my workouts so that I can eat my next meal when I finish working out.  I got busy around the house doing various and sundry things, so now I’m hungry but still haven’t worked out.  I made this to get me through my workout while saving enough calories to have a small lunch when I get finished at the gym.  Here’s what you need:

1/2 banana

1/2 orange

1/2 cup of pineapple

1 cup of almond milk

1 cup of spinach

handful of ice cubes (not necessary if any of your fruit is frozen)

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Blend the pineapple, banana, orange, and almond milk until combined.  Add the spinach and the ice cubes. Now try to stay warm!